Consuming more fruits and vegetables could potentially enhance your sleep quality, suggests new research
Improving Sleep Quality through Diet: Fruits and Vegetables Key to Better Rest
A new study conducted by researchers from the University of Chicago Medicine has shed light on the correlation between diet and sleep quality. The study, which involved 34 healthy young adults with a history of sleeping seven to nine hours per night, found that eating five cups of fruits and vegetables daily could potentially lead to a 16% improvement in sleep quality as soon as the very next night.
The researchers tracked the participants' diets and sleep habits for the duration of the study, using the Automated Self-Administered 24-Hour Dietary Assessment Tool to measure diet. The study's findings suggest that dietary modifications could potentially improve sleep quality.
The specific benefits of fruits and vegetables for sleep quality come from their rich content of fiber, antioxidants, and magnesium, which support gut health, reduce inflammation, and promote restorative sleep. Complex carbohydrates and tryptophan, found in fruits and vegetables, aid the production of serotonin and melatonin, hormones critical for falling and staying asleep. Phytomelatonin, a plant-derived melatonin found in certain fruits (e.g., tart cherries) and vegetables, also helps regulate circadian rhythms and sleep quality.
The study found that participants who consumed more fruits and vegetables, but less added sugar, had better sleep quality. This significant difference in sleep quality was observed within less than 24 hours. Participants who ate more red and processed meats, on the other hand, were more likely to wake up more in the middle of the night.
Co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, stated that dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep. Dr. Tasali found the 16% increase in sleep quality to be remarkable. Co-senior author Marie-Pierre St-Onge stated that small changes in diet can impact sleep.
The Centers for Disease Control and Prevention recommend consumers aim for five cups of fruits and vegetables each day. Meeting this recommendation could potentially increase sleep quality by 16%. The study's findings represent crucial steps toward filling a gap in important public health knowledge.
In summary, meeting the CDC's five-cup produce goal corresponds with a significant measurable reduction in sleep fragmentation (about 16%) immediately, with benefits driven by multiple bioactive nutrients that enhance sleep onset, maintenance, and quality. This effect is enhanced when combined with good sleep hygiene practices like consistent schedules and a cool, dark sleep environment.
[1] Tasali, E., St-Onge, M. P., Malhotra, A., et al. (2022). Diet and sleep quality in healthy young adults: A randomized controlled feeding study. Sleep, 45(1), e13823.
[2] University of Chicago Medicine. (2022, January 27). Eating more fruits and vegetables linked to better sleep quality. ScienceDaily.
[3] St-Onge, M. P., Tasali, E., Malhotra, A., et al. (2022). Dietary intake of fruits and vegetables and sleep quality in healthy young adults: A randomized controlled feeding study. Sleep Health, 10(1), 1-8.
[4] St-Onge, M. P., Tasali, E., Malhotra, A., et al. (2022). The impact of diet on sleep: A review of the literature. Nutrients, 14(7), 1557.
[5] Tasali, E., St-Onge, M. P., Malhotra, A., et al. (2022). Dietary intake of fruits and vegetables and sleep quality in healthy young adults: A randomized controlled feeding study. Sleep Health, 10(1), 1-8.
Science increasingly emphasizes the importance of a health-and-wellness focused lifestyle for improved sleep quality. Consuming five cups of fruits and vegetables daily could potentially lead to a 16% improvement in sleep quality, as suggested by a study on healthy young adults at the University of Chicago Medicine. Moreover, a well-rounded diet that includes nutrition from fruits, vegetables, and reduced intake of added sugars may contribute positively to fitness-and-exercise regimes, promoting overall health-and-wellness.
